Diet plan grocery list
Chicken breast
Salmon
Ground beef
Eggs
Whole milk
Greek yogurt
Cottage cheese
Cheddar cheese
Quinoa
Brown rice
Whole wheat bread
Oatmeal
Peanut butter
Almonds
Olive oil
Avocado
Sweet potatoes
Broccoli
Spinach
Kale
Carrots
Bell peppers
Tomatoes
Blueberries
Bananas
Apples
Oranges
Strawberries
Beans
Lentils
Chicken thighs
Pork chops
Turkey breast
Diet plan overview
The 14-day diet plan for gaining weight is designed to help you add pounds in a healthy way. It includes nutrient-dense foods like nuts, seeds, dairy, and whole grains to ensure you get the calories you need. This plan focuses on balanced, high-calorie meals to support weight gain.
By following this diet, you can increase your intake of healthy fats and proteins. It’s a straightforward approach to gaining weight without compromising on nutrition.
Foods to eat
- High-Calorie Nuts and Nut Butters: Peanuts, almonds, cashew nuts, and their butters for dense protein and calorie intake.
- Whole Milk and Full-Fat Dairy: For added calories and protein, including cheeses and full-fat yogurt.
- Starchy Vegetables: Potatoes, sweet potatoes, and corn, which are high in carbohydrates and help in weight gain.
- Lean and Fatty Meats: Beef, pork, and lamb to provide high-quality protein and essential fats.
- Dried Fruits: High in natural sugars and calories, perfect for adding to meals or snacks.
✅ Tip
Don't skip the healthy fats! Avocados, nuts, and seeds will add calories and healthy fats to your diet to support weight gain.
Foods not to eat
- Low-Calorie Foods: Avoid foods like celery and cucumbers that offer little caloric value.
- Sugar-Free Products: Skip sugar-free sodas and snacks which lack calories needed for weight gain.
- Diet Foods: Stay away from low-fat and low-calorie packaged foods that won't contribute to your goals.
- Excessive Caffeine: Limit coffee and caffeinated drinks which can suppress appetite.
- Alcohol: While it contains calories, it can also interfere with nutrient absorption and appetite.
Main benefits
The 14-day diet plan for gaining weight focuses on nutrient-dense foods that provide ample calories without empty carbs. It helps improve your energy levels and overall stamina, making you feel more robust. This plan also ensures you’re getting a variety of vitamins and minerals, essential for overall health. You might find yourself feeling stronger and more energetic day by day.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Looking to add some healthy weight? Eggs are your budget best friend! They're a complete protein source, meaning they contain all the essential amino acids your body needs. Scramble them for breakfast, throw them in a salad for lunch, or whip up an omelet for dinner – the possibilities are endless. Other budget-friendly options include whole-wheat pasta, potatoes, and oatmeal. These complex carbs provide sustained energy and help you reach your weight gain goals without draining your wallet.
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Meal plan suggestion
14-Day Meal Plan for Gaining Weight Diet
Day 1
- Breakfast: Oatmeal with peanut butter, banana slices, and whole milk
- Lunch: Grilled chicken breast with quinoa and roasted sweet potatoes
- Dinner: Salmon with brown rice and steamed broccoli
- Snack: Greek yogurt with almonds and honey
Day 2
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Ground beef with brown rice and bell peppers
- Dinner: Chicken thighs with sweet potatoes and kale
- Snack: Cottage cheese with apple slices and walnuts
Day 3
- Breakfast: Smoothie with banana, peanut butter, whole milk, and protein powder
- Lunch: Turkey breast with quinoa and spinach salad
- Dinner: Pork chops with brown rice and steamed broccoli
- Snack: Greek yogurt with strawberries and almonds
Day 4
- Breakfast: Oatmeal with blueberries, peanut butter, and whole milk
- Lunch: Chicken breast with sweet potatoes and bell peppers
- Dinner: Ground beef stir-fry with quinoa and broccoli
- Snack: Cottage cheese with banana slices and walnuts
Day 5
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Salmon with brown rice and kale
- Dinner: Chicken thighs with sweet potatoes and carrots
- Snack: Greek yogurt with apple slices and honey
Day 6
- Breakfast: Smoothie with strawberries, banana, whole milk, and protein powder
- Lunch: Turkey breast with quinoa and spinach salad
- Dinner: Pork chops with brown rice and steamed broccoli
- Snack: Cottage cheese with blueberries and almonds
Day 7
- Breakfast: Oatmeal with banana slices, peanut butter, and whole milk
- Lunch: Grilled chicken breast with quinoa and roasted sweet potatoes
- Dinner: Salmon with brown rice and steamed broccoli
- Snack: Greek yogurt with almonds and honey
Day 8
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Ground beef with brown rice and bell peppers
- Dinner: Chicken thighs with sweet potatoes and kale
- Snack: Cottage cheese with apple slices and walnuts
Day 9
- Breakfast: Smoothie with banana, peanut butter, whole milk, and protein powder
- Lunch: Turkey breast with quinoa and spinach salad
- Dinner: Pork chops with brown rice and steamed broccoli
- Snack: Greek yogurt with strawberries and almonds
Day 10
- Breakfast: Oatmeal with blueberries, peanut butter, and whole milk
- Lunch: Chicken breast with sweet potatoes and bell peppers
- Dinner: Ground beef stir-fry with quinoa and broccoli
- Snack: Cottage cheese with banana slices and walnuts
Day 11
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Salmon with brown rice and kale
- Dinner: Chicken thighs with sweet potatoes and carrots
- Snack: Greek yogurt with apple slices and honey
Day 12
- Breakfast: Smoothie with strawberries, banana, whole milk, and protein powder
- Lunch: Turkey breast with quinoa and spinach salad
- Dinner: Pork chops with brown rice and steamed broccoli
- Snack: Cottage cheese with blueberries and almonds
Day 13
- Breakfast: Oatmeal with banana slices, peanut butter, and whole milk
- Lunch: Grilled chicken breast with quinoa and roasted sweet potatoes
- Dinner: Salmon with brown rice and steamed broccoli
- Snack: Greek yogurt with almonds and honey
Day 14
- Breakfast: Scrambled eggs with spinach and whole wheat toast
- Lunch: Ground beef with brown rice and bell peppers
- Dinner: Chicken thighs with sweet potatoes and kale
- Snack: Cottage cheese with apple slices and walnuts
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
Article reviewed
- Written by Zuzanna Kędziora
- Published on Jun 5, 2024
- Updated on Nov 1, 2024